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vegan

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Roasted Corn Salad Recipe

Roasted Corn Salad Recipe Inspired by Epcot International Flower & Garden Festival
Post by Kary
Florida’s corn season is just around the corner. I am always on the lookout for dishes that can be turned into healthy, plant based recipes. Disney is not always the best place for healthy food ideas, but they are getting better!
Roasted Corn Salad Recipe - thetravelinggals.com
Roasted Corn Salad
Serves 4-6
  • 8 ears corn or 1 28 oz bag of frozen corn
  • 2-3 roasted red peppers, diced
  • 1 green onion, diced
  • 1 green pepper, diced
  • 1 cup fresh lime juice
  • Optional 1/2 cup plant based mayonnaise *
  • Ground black pepper and sea salt, to taste
Preheat oven to 400 degrees. Place red peppers on sheet pan covered with parchment paper. Roast for 20 minutes then turn peppers to other side and roast another 20 minutes or so until the peppers are softened and slightly charred. After cooling, slice each pepper in half, remove the seeds, cut into strips and peel the pepper.
Heat pan to medium and roast corn for 10-12 minutes until tender.
In a bowl whisk together plant based mayonnaise and lime juice. If you prefer to make your own plant based mayonnaise, please see the instructions below.
Add roasted corn, red peppers, green onion, green pepper and stir well. Season with salt and pepper, if desired. Refrigerate until ready to serve.
Roasted Corn Salad Recipe - thetravelinggals.com
* Quick Plant Based Mayonnaise
Combine 12 ounces of silken firm tofu, 1 ½ tbsp. lemon
juice, 1½ tsp apple cider vinegar, 1½ tsp Dijon mustard, 1 tsp stevia in a blender. Blend for approximately 1 minute until smooth. If mayo is too thick, add 1 tsp of nut milk until desired consistency.
Enjoy!
The Traveling Gals

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Quick and Easy Enchilada Casserole

  • 6-8 whole grain tortillas
  • 1 jar (14 oz.) salsa
  • 2 cans (15 oz.) black beans
  • 1 can (15 oz.) corn
  • 1½ teaspoons soy sauce
  • Taco Seasoning to taste
  • 1 package (12 oz.) firm tofu
  • 3 cups chopped baby spinach
  • ½ bunch green onion, chopped
  • 6-8 vegan shredded cheese
Preheat the oven to 375 degrees. Mash in medium bowl or pulse in food processor, beans, ½ teaspoon soy sauce,
1-2 teaspoons taco seasoning. Then add green onion and corn. Mash in medium bowl or pulse in food processor, tofu, ½ teaspoon soy sauce, 1-2 teaspoons taco seasoning.
In a 9×12 casserole dish, put 2-3 tablespoons of salsa on the bottom and spread evenly.
Place a layer of tortillas over the salsa. Spread ½ the black bean layer over the tortillas. Add another layer of tortilla.
Spread the tofu layer over the tortilla layer and spread 2/3 cup of salsa evenly over the tofu layer. Add a layer of tortilla.
Spread ½ the black bean layer over the tortillas.
Add another layer of tortillas and top with baby spinach.
Add another layer of tortillas and top with the rest of the salsa.
Bake for 45 minutes with tin foil over the dish. Add the vegan cheese to the top and bake another 10 minutes or so without tin foil until the cheese bubbles and serve. This is especially good served over or accompanied by brown rice.
Quick and Easy Enchilada Casserole
Comer Bien!
The Traveling Gals

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Quick and Easy Pumpkin Rice Recipe

Pumpkin season is upon us! Although it certainly doesn’t feel like fall here in Florida, we still enjoy the change of seasons. By now you have probably seen a lot about pumpkin spice. We wanted a quick and easy way to add pumpkin to a meal, and decided to add it to rice! If you love pumpkin, this is a great way to get your pumpkin fix.
autumn pumpkin rice recipe

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Tofu Shrimp
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Grilled Sweet + Sour Tofu “Shrimp” Recipe from Australia

Grilled Sweet and Sour Tofu “Shrimp” from Australia

I am always looking for ways to take great recipes and make them healthy.  This adaptation is from the Grilled Shrimp served at the Australia booth in this year’s Food & Wine Festival.  All the ingredients are healthy and while I will eat seafood on rare occasion, I wanted to try an alternative.  I did a lot of research and found that tofu can be a viable alternative. I have never worked with tofu, but now is the time to give it a try.

Tofu Shrimp

Traveling Gals Tip:  The trick to taking a recipe and making it “plant based” is to evoke a similar taste and texture, not an exact replication of the original.

Grilled Sweet and Sour Tofu “Shrimp” from Australia Recipe

  • Extra Firm Tofu
  • Green Peppers
  • Green Onions
  • Snap Peas
  • Sweet & Sour Sauce (mine is from Whole Foods)
  • Soy Sauce
  • Quinoa (you can substitute rice, polenta, mashed potatoes, etc.)

Tofu Shrimp

I read many conflicting reports on how to prepare the tofu.  In the end I prepared the tofu as follows:  drained the tofu and patted it dry; cut it in cubes; put it in a bowl; added soy sauce and refrigerated for about 30 minutes.  I wanted the tofu to be as firm as possible and not at all mushy.  I pan grilled the tofu for about 10 minutes (5 minutes on each side).    I removed the tofu from the pan and added the peppers, onions and peas for grilled for another 10 minutes or so.  I combined all the ingredients, added the sweet and sour sauce and poured over a bed of quinoa.  You can substitute any grain or potato you prefer.  In the end, this was a very easy and light entrée.  With the tofu and vegetables included I did not bother with any sides.   I was very pleasantly surprised by the tofu.  I even tried a couple cubes without the sweet and sour sauce and it was great.  The consistency stayed firm and the outside was crispy.   All in all the dish came together very well … a success!

Tofu Shrimp

-Kary

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Healthy Living Kary

Vegetable Moroccan Tagine Recipe

Inspired by a visit to North Africa and of course, my countless visits to the Moroccan pavilion at EPCOT I have always been curious about cooking in a tagine.  Thanks to my wonderfully thoughtful daughter, I now have the opportunity!  She gave me this beautiful tagine for my birthday purchased from Sur La Table.  For those not familiar, a tagine is a ceramic or clay slow-cooking pot popular in Morocco, Tunisia and Algeria. The bottom is a wide, circular shallow dish used for both cooking and serving, while the top of the tagine is distinctively shaped into a rounded cone.  Tagines are traditionally heated over charcoal and eaten communally.  Diners gather around the tagine and eat by hand using pieces of bread to scoop up the vegetable and sauce.

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